Best sprint HIIT sprint/rest (recovery) ratio
Hi guys, does anyone with experience with sprint HIIT workouts (with real, running sprinting as the actual sprint) know of the best sprint/recovery ratio? I hear about all these different types-- theres 8 seconds of sprinting/12 seconds of walking for something like 20 minutes (which I think is ridiculous), 30 seconds of sprinting/30 seconds of walking for eight intervals, but I have been doing 15 seconds of sprinting followed by 45 seconds of walking for ten intervals for the past couple months. This works great and has helped me lose a little bit of weight but there is ten pounds clinging on for dear life and it is really beginning to piss me off. So can anyone tell me what they think is the best ratio? By the way, please dont say something like 60 seconds of sprinting, I dont know why all of you think anyone can sprint for that long, and also Im talking about sprinting in terms of actual running as fast as you can and not like swimming or bicycling for as fast as you can. Thanks!
I also want to edit this to say that I do my 15 seconds of sprinting/45 seconds of walking ten times 3 times a week, and full body muscle building 3 days a week as well, both one day after the other, for 6 days a week. Since I am only doing sprinting for the actual fat loss, do you think that is why I am not getting results? I only workout hard for ten minutes a day. I know that sprints raise metabolism for hours after they are done, which results in fat loss, but is sprinting ALONE enough to get me into tip top shape? Thanks again